Calm Your Anxiety: Transform Your Life

Scientists say we have fifty-thousand thoughts a day.  How many of these are empowering?  How many are full of worry, doubt, and fear?  For many of us, fearful thoughts lead to anxiety.    Best Selling Author Jack Canfield says the word F.E.A.R.  really stands for “False-Expectations-Appearing-Real.”  What if you could stop the fear-based fantasies from taking root?

I come from a long-line of worriers; I know about anxiety.  Lately, I practice meditation and other mind-body tools that have transformed my life.  Before my regular meditation practice, I would carry stress in my gut and have trouble sleeping.  I was ruminating over past or future events.  I was too much in my head and not enough in my heart, or experiencing life with a sense of ease.  I would also wake up in the middle of the night and not fall back to sleep.  This went on for years, until I began a regular practice of meditation and using Guided Imagery.

You probably know if you worry too much. Your mind races.  You fear losing money, your job, your health, or other disasters that are just around the corner.  An estimated 7 million Americans suffer with Generalized Anxiety Disorder as a chronic condition. All of us know people who are “worriers.” Being in a constant state of anxiety can severely limit their health and well-being.

As mentioned, one aspect of anxiety is racing thoughts that won’t calm down. Meditation helps by quieting the overactive mind. Instead of running with your fearful thoughts, you may start noticing the monkey mind in action. Through regular practice, you see that you’re not simply your thoughts and feelings. You are the Observer.  You can detach yourself and watch from a more centered place–which is a sense of being more present.  If a thought or outside trigger pulls you out of your center, your meditation practice allows you to return to more calm.

Numerous research studies have found meditation to be effective for treating anxiety.  Yet, anxious people often shy away from meditation believing they cannot meditate because they have too many thoughts.  With a patient teacher, these objections can be overcome.  My guidance is to help these individuals experience stillness for just a few minutes at a time and slowly build up.   A great meditation technique is to close your eyes and imagine that you are breathing in and out through your heart. As you breath in, think peace.  As you breath out, let go of tension.   At the same time, imagine a peaceful scene, maybe a peaceful blue lake in your mind’s eye.  Before you know it, you’ll be gaining more and more stillness.  Break through your anxiety… try meditation.

Wishing you peace!

Combining Meditation and Aerobics Reduces Depression

People suffering from depression may have a more holistic approach to try for treatment. Neuroscientists at Rutgers University have discovered a breakthrough combining Meditation with Aerobics.    Apparently mixing the two shows better results than either done alone.

The clinical intervention is the first of its kind to combine silent meditation with physical aerobics exercise.  Brain health and fitness, as well as psychological exams are given before and after the training program. The research team is led by Professors Tracey Shors and Brandon Alderman.   Having completed two clinical studies with MAP training—Mental and Physical Training—researches found scores on the Beck Depression Inventory (BDI) decreased by 40 percent in depressed students.  The participants also showed increases in neuron activity in the brain and reported they were less likely to ruminate about the past or a trauma.

This is how they conducted the study:  participants would practice 20 minutes of silent meditation, followed by 10 minutes of walking meditation, and then 30 minutes of aerobics.  This was done twice a week for 8 weeks, or a total of 16 sessions with these results.  They found depressed students felt much less depressed and more hopeful about their future.

This sounds like a great approach to consider if you suffer from Depression or the blues and see if you find improvement to your symptoms, as well.

Wishing you Peace!

Creating Calm Out of Chaos

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How can we feel calm when there is so much turmoil surrounding us?  How do we come to terms with the chaos?  Many of us are still grieving over the tragedy in Dallas with the slain offices and the shootings.  We are deeply saddened by the mass murder that took place in an Orlando nightclub.  Watching 24-hour news is no way to absorb the turmoil, either.

We also are witnessing a vicious presidential election where tensions are running high on both sides.  We are constantly hit with a barrage of attacking images and quotes, repeated over and over.  At some point, we have to go inside ourselves and ask, “Is there anything we can learn or do?”

They say that change begins with each one of us.   We can ask ourself, “How can I be more civil in this world of tension, or how can I bridge my own conflicts?”  Or, “How can I see my neighbor as myself and settle tensions in my community?”  Otherwise, it will continue to tear at our hearts.

If we are not in control of larger events, then we need to release them.  We can pray for strength and send peace to those suffering.  It’s better to step away from all the news and discover a higher source that can help us through these darker times rather than to live with anxiety and fear.  We can meditate and be still in silence.

I also have a guided meditation program that helps anxiety.  This audio program is called “Embrace Love, Release Fear” and helps you fall into a deep state of relaxation, where you will feel unconditional love then release all troubles and burdens.  You are then empowered to envision what life can be without limiting beliefs.

I invite you to experience more calm instead of chaos.  Put in the discount code “calmnow” and receive 20% off any of our audio programs through August 1st.  Just go to our website Heart Talk Now,  or click “Let’s Get Started!” for a custom mediation session.

Wishing you more peace!  Please share this and let calmness spread!

Meditation:  What’s Stopping You?

Even with the growing popularity of meditation, many people believe it’s difficult or fear they are not doing it right, so they stop.  You may think meditation is only for saints. In reality, all can benefit in mind, body, and spirit.  When you receive instruction from an experienced teacher, meditation is easy and fun to learn.  The techniques can be as simple as focusing on the breath or silently repeating a mantra or phrase. One reason why meditation may seem difficult is that we try too hard to concentrate.  We may be overly attached to results, or we’re not sure we are doing it right.

When you start meditating, you’ll notice how unruly the mind is.  Just know that this happens to most of us and it’s quite natural.  Think of your mind as a puppy.  As we gently train a young pup, we must gently and lovingly train the mind to just be.  Also in the beginning, we may think that we can only meditate if the mind is quiet.  Thoughts keep coming up, and this is natural.  You will learn to see thoughts as just thoughts.   They are not really you.  The real you is observing those thoughts, and you can have them float away like clouds.

Some also believe the benefits of meditation may take years of dedicated practice.  An important Harvard study showed improvements to the mind and feelings of calm came after just eight weeks of practice.  So, if you’re starting out with meditation, or returning to a practice, please be gentle with yourself.  In time, you will get better and experience more peacefulness.  As the Nike saying goes: “Just DO it!”

For others, when first beginning to meditate, listening to guided meditation may be just as useful.  Guided Imagery will help you tune into that deeper part of yourself, let go of your everyday busyness, so you experience 20 minutes of calm.   I have many Guided Imagery programs on my website to help.

Wishing you peace!

Vicki

www.HeartTalkNow,com

 

WeightWatchers Meditation Workshop April 28th

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How would you like a tool to help with weight loss?  Guided Imagery and Meditation can help with improving the quality of your life and weight release.  Learn these mind-body tools to help your health and weight loss journey.  Mind-Body Therapist and Workshop Leader Vicki Atlas helps stressed-out professionals and parents learn ways to nourish their inner spirit.  By using meditation and Guided Imagery, you can release both the emotional and physical weight and feel less stressed.   Having struggled with weight issues, Vicki understands this journey.  And together, we can learn new ways to support our fit, strong and radiant selves!

 

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